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Editor's Note: The holiday season draws to an official close next week, but that doesn't mean the parties and overeating stop. In this second column, nutritionist Barbara Schmidt serves up a few more tips to help get you through[breakhere] the last hurdle of seasonal feasting.
Pace yourself. Eat slowly and take sips of water between bites. Put your fork down and your hand on your lap between bites. And try to be the last to start so you are the last to finish, as you might be less likely to go back for seconds. Remember, it takes 20 minutes for your brain to tell your stomach you are full.
Make the best of your calories. Eat only the special foods of the season and don't waste calories on chips and dips you can eat any time. Consider portion sizes and limit yourself to smaller amounts.
Reduce the fat in holiday recipes. Fat has more calories per gram than carbohydrates and proteins so this is the best way to cut calories. There are plenty of low fat and low calorie substitutes that are amazingly tasty. Use applesauce instead of oil in holiday breads and egg substitutes in place of whole eggs. And consider using nonfat dairy products in recipes.
Choose your beverage wisely. Alcohol is high in calories and increases fat stores, which slow down your metabolism. Water, of course, is calorie-free. If you choose alcohol, limit consumption to one-to-two drinks per occasion (and watch out for hidden calories in punch and eggnog).
Keep a proper perspective. Although food is a big part of the holidays, enjoy the "non edibles" -- the conversation and the ambiance. This is a time to share laughter and cheer, and to reunite with friends and family. If you do eat more than you intended, keep a positive attitude. One day's indiscretion won't ruin any diet. Bounce back and make a plan to get back on track. Increase your exercise the following day to compensate for extra calories. Exercise, Exercise, Exercise!
Barbara Schmidt MS, RD is a nutritionist in New Canaan, and is the nutrition lifestyle specialist at Norwalk Hospital. Barbara consults with patients privately and in-group settings in her eight-week weight loss program, "Transformations." To learn more about the program, please call (203) 852-2178. New sessions begin Jan. 11, 2011.
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